Maybe you’ve noticed that you get tired more quickly, crave snacks more often, or struggle to sleep well at home. Fortunately, with a few smart adjustments you can do a lot to stay feeling fit — and LifeCheck is here to support you if you need help.
What happens in your body during a night shift?
Your body follows a biological clock that determines when you’re active and when you should rest. At night, your body switches into “sleep mode”: your body temperature drops, your digestion slows down, and the sleep hormone melatonin increases. When you’re working instead of resting, that system gets disrupted.
This can lead to short-term effects such as:
- Poor sleep
- Fatigue
- Digestive issues
And in the long term:
- Weight gain
- Diabetes
- Cardiovascular disease
- Chronic sleep problems
- Nutrition tips for night shifts
Good meal planning helps your body adjust to working at night. Here are some practical tips:
- Plan your meals well
Take a quiet moment to look at your schedule and plan your meals. Try to stick to three main meals within 24 hours, even during night shifts. - Choose foods that support your body
Go for:
- Proteins (e.g., chicken, eggs, legumes)
- Slow carbohydrates (whole grains, oatmeal)
- Healthy fats (avocado, oily fish)
Avoid greasy snacks or sugary treats. Your digestion is less active at night, so lighter, nutritious meals are better.
- Bring healthy snacks with you
Think of veggie snacks, a boiled egg, fruit, unsalted nuts or a small bowl of yogurt. This helps prevent last-minute trips to the vending machine.
What else you can do during your night shift
Limit caffeine
Drink coffee only at the beginning of your shift, preferably no more than two cups. Having caffeine too late at night makes it harder to fall asleep afterwards.
Move during your breaks
Do you have a sedentary job? Take a short walk or do some stretching exercises. It helps you stay alert and supports better sleep later on.
Drink enough water
Water (or herbal tea) keeps you hydrated and helps regulate your energy levels and digestion.
Go to bed as soon as possible after your shift
Avoid bright daylight on your way home (wearing sunglasses can help) and go straight to sleep. The longer you wait, the harder it becomes.
Get daylight after waking up
Step outside for a moment once you wake up. Daylight helps your biological clock readjust to your rhythm.
Need help? LifeCheck is here for you
Do you find it difficult to eat well during your night shifts? Or are you experiencing issues such as fatigue, poor sleep or digestive problems? The dietitians at LifeCheck are happy to think along with you. They’ll help you with a personalised nutrition plan that fits your work schedule.
Easily schedule a free session through the LifeCheck portal.
